Building up on 'em muscles!

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haha. I know the guy. He was bored and just trying to piss people off. Sick sense of humor. Anyway, best ignored and moved on because it was his 15 minute delight in which dwelling will encourage him to do it more if he comes back on here and reads everything.

To answer your question, you want to concentrate on a higher protein diet and lifting a lot of weight with low reps.

I was adviced to eat protein according to my weight so, it was something like:I weigh 186 pounds so I should consume 186 grams of protein in one day, on a daily basis.Can anyone confirm this?Oh, which one gives best results? lower reps or until Failure?-Taison! out

lower reps is more effective. Something like 3 reps 3 sets is a good example. Going until failure will make you stronger, but you won't bulk up as fast.As far as the protein thing, I'm not sure about the measurements. Ever watched "Pumping iron with Arnold Sasquatch"... okay I don't know how to spell his name... but anyway all those body builders were eating protein like crazy. Eggs, steak, eggplant, anything with protein is what they ate.

That much protein isn't necessary unless you're a bodybuilder on steroids or using an extremely effective combination of supplements and have a weightlifting plan for bulking up.This site has good guidelines http://www.peakperformance.on.ca/health/1protein_myths.htmI think the recommended amount for a normal diet in a day is about 0.8 of your bodyweight in kilograms (divide bodyweight in pounds by 2.2 for a conversion). Going by 1.2-1.8g of protein per kilo for your case, you should be getting 100g-150g of protein a day.I love that site, I came across it and it recommends eating nuts Nice to see a site that agrees with me.

I thought current healthy diet belief includes nuts. They're full of monounsaturated fats. Pistachios are great. They should be part of any bulking up (or non-bulking up) diet.

Mmm... pistachios. I'm really craving nuts right now, but I can't have them. I just got my wisdom teeth removed, no nuts for at least 2 weeks http://www.peakperformance.on.ca/health/1food_guide.htmThat's another good article on nutrition for athletes on that same site.

You see, my problem is I need more endurance and strength at the same time I need my muscles to get bigger so I can take more impact during fights.Most of the body I'm doing until failure, but for the chest, thighs and the abs I'm doing lower reps.Oh, I bought these supplement yesterday: Brewer's yeast [pill], Multi-vitamins [With more Magnesium and Zinc]. I don't why but some dude told me, if you want bigger muscles you'll need more zinc and magnesium as these can produce up 30% more testosterone. I was like but I been taking those multivitamins for a few days. For those brewer yeast, I have no idea what they are for. It says: take after meal, but my meals are is fairly balance although a bit heavy on the carbs, so that's what I do.RobBob, that Power punch package rox, man! It's doesn't taste like those shitty protein shake I used to buy. I think that the power punch stuff works!Thanks guys!-Taison! out ps.. Arnold Sasquatch? you mean Arnold Schwarzenegger? Schwarzennegger? Schzwarsnigger? Schwarsennegger? dammit, wtf? can't he change his name to Arnold T101?

Glad to see you like it :grin:

I make similar kinds of smoothies, but I've yet to try making their power punch version with wheat germ, mostly because we don't have any and I haven't bothered to get some yet. I actually mix in about half a cup of cereal to my smoothies, I use Optimum Power made by Nature's Path. Compared to most cereals, it's good for fibre, protein, and omega-3 fatty acids (made with soy, flax, and blueberries) and it tastes good (unlike All-Bran which tastes like sawdust and is pure fibre).

I've also seen mixes that use peanut butter. I should try it out some time.

You'll have to do more cardio for endurance.I'm not so sure about the zinc and magnesium. Just don't pump too much into your body. The more vitamins you take the more your liver has to process.We'll just call Arnold, with an Arnold voice "The Governor"

I tried out a mix of yoghurt, milk, a banana, and peanut butter. It was soooo good. You should try it out Just make sure that your blender doesn't have a groove at the bottom where the blades can't get at the peanut butter, or it may not mix in properly.